Cashews vs. Broccoli
Nutrition comparison of Cashews and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and broccoli:
- Both cashews and broccoli are high in dietary fiber and potassium.
- Broccoli has 71% less sugar than cashew.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Cashew has more thiamin and Vitamin B6, however, broccoli contains more riboflavin and folate.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and broccoli has 94% less calories than cashew - cashew has 553 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, cashews is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Cashews has a macronutrient ratio of 13:21:67 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Broccoli | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 21% | 65% |
| Fat | 67% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and broccoli has 78% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both cashews and broccoli are high in dietary fiber. Cashew has 27% more dietary fiber than broccoli - cashew has 3.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 71% less sugar than cashew - cashew has 5.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 546% more protein than broccoli - cashew has 18.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Cashew is high in saturated fat and broccoli has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 177 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than cashew - broccoli has 31ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and broccoli contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 198% more Vitamin K than cashew - cashew has 34.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, broccoli contains more riboflavin and folate. Both cashews and broccoli contain significant amounts of niacin and pantothenic acid.
| Cashews | Broccoli | |
|---|---|---|
| Thiamin | 0.423 MG | 0.071 MG |
| Riboflavin | 0.058 MG | 0.117 MG |
| Niacin | 1.062 MG | 0.639 MG |
| Pantothenic acid | 0.864 MG | 0.573 MG |
| Vitamin B6 | 0.417 MG | 0.175 MG |
| Folate | 25 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 27% more calcium than cashew - cashew has 37mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Cashew is an excellent source of iron and it has 815% more iron than broccoli - cashew has 6.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both cashews and broccoli are high in potassium. Cashew has 109% more potassium than broccoli - cashew has 660mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cashews | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Cashews | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.0215 G |
| Total | 0.062 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than broccoli per 100 grams.
| Cashews | Broccoli | |
|---|---|---|
| other omega 6 | 0.266 G | 0.006 G |
| linoleic acid | 7.782 G | 0.049 G |
| Total | 8.048 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cashews g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or broccoli contain more calories in 100 grams?Cashew is high in calories and broccoli has 90% less calories than cashew - cashew has 553 calories in 100g and broccoli has 34 calories.
Does cashews or broccoli have more carbohydrates?
By weight, cashew is high in carbohydrates and broccoli has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does cashews or broccoli contain more iron?
Cashew is an abundant source of iron and it has 820% more iron than broccoli - cashew has 6.7mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does cashews or broccoli contain more potassium?
Both cashews and broccoli are high in potassium. Cashew has 110% more potassium than broccoli - cashew has 660mg of potassium in 100 grams and broccoli has 316mg of potassium.